How to Stay Healthy in Dubai?

Dubai, the land of luxuries, offers excellent lifestyle options to the local Emiratis and the expat community. However, the scorching heat outdoors, especially between April and September, when the temperature can rise to 50°C or more, can take a toll on even the most motivated individual. Added to this, the sedentary lifestyle, long working hours, high humidity levels, dust devils, the highly-contagious Middle East Respiratory Syndrome (MERS), smoking culture, and unhealthy eating habits challenge the fitness levels of most people.

Lifestyle diseases like diabetes and obesity are common problems in the UAE. Cardiovascular diseases are the primary killer in the country. Evidently, Dubai residents need to find ways to stay healthy and fit. Fortunately, there are multiple options for doing that.

Living a Healthy Life in Dubai

1. A Balanced Diet

Food and health are interwoven intricately. You must have the right diet, eat nutritious food, and include macro-nutrients rich in essential minerals, vitamins, fibers, proteins, fats, and carbs. If you are cooking at home, ensure to go in for locally-produced food, fresh vegetables and fruits, organic food, and seafood. Try subscribing to healthy food delivery in Dubai if you have no time to cook, and hence give in easily to ordering food from outside or indulge in fried food to satisfy food cravings. Meal plans are pretty common and popular in the city, thanks to the availability of a good delicious spread of choices ranging from fusion meals to vegan, keto, gluten-free, and so on.

2. Keep Yourself Hydrated, Always

Whether indoors or outdoors in Dubai, ensure that you regularly rehydrate your body. The best hydrant is water. Typically you should have 6 to 8 glasses of water every day. Remember, water is also essential for the metabolic and physiological functioning of the body, with our bodies containing about 70% water. You should also eat fresh fruits that contain high water content, like tomatoes, watermelon, cucumber, etc. Drinking coconut water is a good alternative to having just plain water.

3. Breakfast is a Must

One of the most effective techniques to stay healthy in Dubai is never skipping meals, especially breakfast. It has been termed the ‘most important daily meal’ and not without any reason. Your body needs a good supply of glucose to energize it after 7-9 hours of sleep or fasting overnight. Not just activating your physical being, a proper breakfast helps you stay focused throughout the day, keeps you alert, helps keep your weight under control, as well as contributes to ensuring proper blood sugar levels and cardiovascular health. Make sure that you are eating properly to fill your body with the right nutrients. Morning meals should be high in minerals like calcium, and iron, macro-nutrients like folate, vitamin B, and fibers.

4. Morning & Evening Outdoors

Since the city’s landscape gets really hot during the daytime, you are advised to stay indoors when the sun is at its peak. However, being outdoors and exercising is equally important to stay fit. That is why experts advise people to go out early morning or late in the evening for physical activities. There’s a range of options for outdoor activities in Dubai. For example, you can go cycling in the downtown area or near the Dubai Water Canal, which has a 12km long cycling track. Dubai Marina and Barsha Pond Park, Al Qudra, Mushrif Park, Khawaneej, and Mirdif also have dedicated cycling tracks, some amidst lush green growths. If you are not a cycling fan, try bouldering or wall climbing at the World Trade Centre. The city parks also have shaded places for walking exercises for those who like to stroll.  

5. Indoor Ventures to Stay Fit

If you are really fond of cycling, try the Dubai Aerodrome. It has an indoor circuit for fitness enthusiasts, making it easy to focus on your health goals. If you are not into cycling, try spinning at one of the spinning classes in the city. You can also indulge in wall climbing at the Mountain Extreme, an air-conditioned indoor venue to test your mettle. Try acro yoga, which is a mix of acrobatics and yoga, an effective way to exercise indoors. You can head to one of the indoor gyms but don’t let your health take a backseat due to the extremely hot conditions outdoors.

6. Sports For a Healthy You

Thanks to the presence of Dubai Sports City, ample sporting activities are available on weekdays and weekends to support your fitness goals. You can try your hands at cricket, rugby, soccer, swimming, hockey, tennis, basketball, golf, and more. It is one of the most appropriate places to let your kid get trained in various sports as well as instill a healthy culture in them from the very beginning. Some of the complexes best suited for kids in the Sports City are the Spanish Soccer Schools, ICC Academy, Hoop School, The Els Club, Laliga Academy, Claude Harmon III Performance Golf Academy, and more.

7. Watersports Activities

Engaging in some heart-pounding watersports is one of the best ways to combat the heat in Dubai. For example, consider aqua biking at the L”atelier Aquafitness, a dedicated facility for this sport. It includes cycling, standing in one place, and in a swimming pool with chest-high water. Besides, you can go kitesurfing and windsurfing at Kite Zone, waterskiing at Sky And Sea Adventures, and swimming at the Dubai Dolphinarium. Else, go swimming at one of the many popular beaches in the city, like Jumeirah beach, La Mer, Al Mamzar beach, and more.


Dubai has evolved into a space with multiple opportunities. The city offers many services to ensure you stay healthy, from subscription meal plans to various fitness-related activities and venues. All you need to do is to remain inspired, give your best, and embrace a robust lifestyle!



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